Overload's Training

[slaveboy1980]

Tues - Squats(quads, hams, calves)

Squats 5x5 - no belt - Ass to grass
warmups
370x5
370x5
370x5
370x5
370x5

Lunges
135x20x3 sets

Single leg extensions(ACL rehab)
65x25x3 sets - concentrate on full flex and squeeze

Single leg ham curls(ACL rehab)
75x25x3 sets

Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
200x30...drop set

Calories - 3500 Approx. - Moderate carb day

Cardio - Swimming for 45 minutes

Weight - 227

Strong session with plenty of energy. not much to report, very similar to last week. knee feels great.

my goal is to add 5 pounds to the 5x5 every 1-2 weeks.

numbers are going up. all is well!

[columbusdude82]

Thanks bro

Please share, if you have the time!

On the one hand you want to use enough oil to prevent the chicken from getting charred, on the other you don't want to use too much...

[Overload]

Thurs - Speed Bench(Shoulders)

Close Grip Bench w/ 80 pound chains
warmups
335(415 Top)x5 reps
345(425 Top)x5 reps
355(435 Top)x5 reps

Clean and press
225x5 reps
285x2x5 reps

Upright rows
95x15 reps
115x15 reps
135x2x12 reps

BB Shrugs
455x3x10 reps

DB Holds
125DB for 1 minute x 3 times

Calories - 3800 Approx. - Mod Carb day.

Cardio - 45 mins on the Elliptical

Weight - 228

This is my third week doing chains after a 6 month layoff from using them. i'm finally getting used to the balance difference with chains on the bar. i'll probably start doing some heavy close grip floor presses with chains in a few weeks.

overall a good session, sort of tired and a few lifts went down at the end of the session, but the the 2 main movements made progress so i'm happy.

looking over my log i seem to be gaining about a pound a week, which is right where i want to be. 235 is the heaviest i'll go this year, i don't want to have to diet like crazy next year to make 220's.

[Overload]

I've received a few PM's asking about my grip width on bench.

On speed bench day, i change grips every week...i consider these close grip, but it's more like medium grip. anything inside the rings kills my strength and my wrists...so i stick to these 3 grips.

Week 1 - pinky on ring
Week 2 - ring on ring
Week 3 - middle on ring

Repeat.

---------------------------------------------------------------

On heavy bench day i always bench with my index finger on the ring, just like i would in a competition.

Playing around with grips is very important, whether it's bench, squat, deadlifts, or cleans...i change my grip around often to find the best leverage.

[Overload]

Friday - Deadlifts (Back) & Abs

HEAVY DEADS FROM THE FLOOR
warmups
405x1
455x1
Add belt
495x1...EASY! PR
515x1...PR since surgery


Close grip Chins
BWx15
Add 60x15
Add 80x15
Add 80x15...rest pause 3 reps

One arm DB row
125x25x3 sets - no straps

Machine Pullovers
180x15
270x15
340x12

Rope Crunches Arnold style
200 stack 15x3 sets


Calories - 4000 Approx. - High carb day!

Cardio - ZERO!

Weight - 227

I didn't plan on going so heavy on the deadlift, but my training partners talked me into 495 so i gave it a yank. it honestly came up like 405, they wanted to see 545, but i did 515 because i'm smart these days. 515 was a cake walk...i will pull 545 by end of July.

i changed to close grip pullups just for a different feel, also changed up my lovely ab routine!

knee feels 110%...training is going well, i'm out of college finally so i can put more effort back into my training and eating.

MY goal has changed for the deadlift, i will pull 585 by the end of the year!!!

[Overload]

Sat - Cardio!

Drove out to my old Muay Thai gym.

5 - 3 minute rounds of sparring

5 - 3 minute rounds of arm blocking, weaving and ducking only, no offense

5 - 3 minute rounds of high kicks only...my "widow maker"

10 - 100m sprints in the 100 degree HEAT!!!

Bastard made me run sprints with the young guys, almost gave me a heart attack...

10 mins. Stretching.

Calories - 3400 Approx. - Low carb day

Weight - 227

[Knives]

sorry if this has been answered already, but i've heard some people say that you have to alternate "light/heavy" or "light/medium/heavy" days where you only perform at your max (1RM, 3RM, or 5RM, etc) in a certain lift once every couple or several weeks.

Do you think this is effective?  Or is it more efficient to train really hard with the heaviest weight you can handle for a certain number of reps every training session?

[Overload]

sorry if this has been answered already, but i've heard some people say that you have to alternate "light/heavy" or "light/medium/heavy" days where you only perform at your max (1RM, 3RM, or 5RM, etc) in a certain lift once every couple or several weeks.

Do you think this is effective?  Or is it more efficient to train really hard with the heaviest weight you can handle for a certain number of reps every training session?

Yes.

That is why i have a speed bench day(5RM) and a heavy bench day(1-3RM). it all works off a percentage of my current 1RM(460). i start at around 90% of my 1RM and each week i bump up the weight on each heavy bench day by a small amount(5-10lbs.), once i get to a new 1RM(101%), i start over going lighter again(90%), but reps are always consistant, only the amount of weight(%) changes each workout...periodization.

I would do this for the squat and deadlift, but i see no reason at this point in my training, as the weights on those lifts will increase as my knee gets stronger, then i will add 2 days(speed/heavy) to those as well.

i never train 100% unless it is a max effort day, other days i train to positive failure with no forced reps or anything like that. i used to train heavy as possible almost every session and all i got out of it were injuries. these days i cycle how heavy i go on heavy and speed day.

my primary focus is on smooth controlled reps that would pass any judges standards, on each rep...

[WJ_Harley]

brutal workouts man, do you have any pictures of yoruself posted?

[Overload]

Sunday - Heavy Bench(Chest)

Flat BB - Beginning of my periodization
warmups
420x3
430x2
430x3

Incline DB
125x15x3 sets - deep stretch at the bottom

Cable Flyes
80x15
100x15
120x15

Calories - 3800 Approx. - Moderate Carb day.

Cardio - Eliptical for 45 minutes 

Weight - 228

Felt sort of shitty on sunday, i think i did too much cardio on saturday, my shoulders were worn out, but i made due. i'm going to back off the Muay Thai a little and focus more on weights, but sparring is my favorite form of cardio...

I feel like i'm limiting myself on the Incline DB because this gym only goes up to 125's. so i'm going to start doing the long drive across town to train bench at my old powerlifting gym hopefully next week.

Changed over to cable flyes just to switch it up a bit.

[Overload]

Monday - Off!

Took my girl down to the boardwalk for some excellent seafood...

Ate a 12oz. steak and a monster lobster tail!

[Overload]

brutal workouts man, do you have any pictures of yoruself posted?

Thanks!

No pics of me on getbig yet.

I assure you my girl friend is much better looking!!!

I'm going to post videos towards the end of the year, i'd rather show people how to train, pics don't mean shit, as i could alter them or use someone else and claim it's me like others have done...

[Overload]

Tues - Squats(quads, hams, calves)

Squats 5x5 - no belt - Ass to grass
warmups
375x5
375x5
375x5
375x5
375x5...barely!!!

Lunges
135x25x3 sets

Single leg extensions(ACL rehab)
70x25x3 sets - concentrate on full flex and squeeze

Double leg ham curls(ACL rehab)...lady was hogging the single leg, so i did double.
100x25x3 sets

Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
250x33...drop set, calves cramped up like crazy! good set!

Calories - 3500 Approx. - Moderate carb day

Cardio - Swimming for 45 minutes

Weight - 228

Good overall session, strength was there but the last set of squats was murder! everything else is coming alone just fine. i might switch over to front squats soon but i like the routine the way it is and i'm still making progress...if it ain't broke, don't fix it!!!

knee is 110%...

[Overload]

Weds - Cardio

30 Minutes of Cardio circuit which includes.
-Jump Rope
-Side Steps and Side Jumps(ACL Rehab)
-Box jumps
-Bicycles

Calories - 3300 Approx. - Low Carb day.

Weight - 227

i think i've been doing too much cardio and sparring, so i'm going to back off a bit. the only problem is i gain weight very easily, so i have to really stay on track or i'll be 240 pounds.

Doing these box jumps the day after legs is killing me, but i'm getting more explosive and the knee feels good.

Overall a good cardio session, is there such a thing?

[thewickedtruth]

pulls are looking sick man.. i can't wait until you're back in the 600's. AWESOME work bro. Lovign this! Strong as fuck in teh bench too..DAMN! when you gonna post up some of that info you said you were typing up? I'm dying to read it to help my bench out.

[Overload]

pulls are looking sick man.. i can't wait until you're back in the 600's. AWESOME work bro. Lovign this! Strong as fuck in teh bench too..DAMN! when you gonna post up some of that info you said you were typing up? I'm dying to read it to help my bench out.

Thanks!

i have it almost done, i've been on vacation so i'll try to finish it up this week.

the way things are going i'm wanting to attempt 585 here pretty soon!!! i gained 4 pounds on vacation so maybe i'll pull some good weight this week or next.

[Overload]

Playing catchup - just found my log book at home under a bunch of clothes!

Last Thurs - Speed Bench(Shoulders)

Close Grip Bench w/ 80 pound chains
warmups
345(425 Top)x5 reps
355(435 Top)x5 reps
365(445 Top)x5 reps...Struggled the last rep lockout but good lift.

Clean and press
225x5 reps
285x4 reps...killer so i took 10 off
275x5 reps
280x5 reps

Upright rows
95x15 reps
115x15 reps
145x2x12 reps

DB Shrugs
125x3x20 reps

DB Holds after shrugging
125DB for 1 minute x 3 times

Calories - 3800 Approx. - Mod Carb day.

Cardio - 45 mins on the Elliptical

Weight - 231... too many desserts on vacation

Very good session, chains felt nice and smooth today. i'm going to drop the reps on close grip down to 3 reps each set starting next week and add the floor presses soon. everything felt great today.

Clean and press beat me up a bit, but my tri's were spent from close grips so it's not an issue.

I did a weird superset, DB shrugs followed by holds, these fried my hands and forearms very quickly. i'm finally getting my grip strength back to where it was a few years ago, i might start using the COC grippers but they usually bother my wrists for some strange reason.

Body weight is out of control, i like to enjoy my vacations so i ate tons of steak and had a dessert with every meal! you only live once right?...lol

[Overload]

Fri-Mon i was in CABO!

Had a blast with my girl, it was her first trip to Mexico and we did a lot of snorkeling.

Probably ate enough for 3 people.

[MisterMagoo]

that close-grip with chains is nuts man. i gotta start trying it. 

[thewickedtruth]

that close-grip with chains is nuts man. i gotta start trying it. 

yeah no shit me too man!

would it be dumb to go one day of speed bench for triples like I've been doing them do one day of heavier triples up to say mid 300's for speed work and just rotate them around on DE days?

[tonymctones]

GEZZZZ  those close grip weights are ridiculous and the clean and presses are nuts too mang, good shit
I think the next getbig weight lifting contest has a new front runner

[Overload]

Chains are the SHIT! i swear they make you explosive as hell!

I do the reps very fast and only the last 4 inches or so is the max weight with the chains off the floor. once i get used to them again i'll start doing some heavy triples with about 475 at the top. they make your lockout strength go through the roof! i prefer these over board presses actually...but board presses still have a place in my training.

It gets better...

Close grip FLOOR presses...with chains...These are tough, but build excellent lockout strength. i'll start doing these in a few weeks.

If you haven't done close grip floor presses, get to it!!! they are the bomb!

[Knives]

Playing catchup - just found my log book at home under a bunch of clothes!

Last Thurs - Speed Bench(Shoulders)

Close Grip Bench w/ 80 pound chains
warmups
345(425 Top)x5 reps
355(435 Top)x5 reps
365(445 Top)x5 reps...Struggled the last rep lockout but good lift.

Clean and press
225x5 reps
285x4 reps...killer so i took 10 off
275x5 reps
280x5 reps

Upright rows
95x15 reps
115x15 reps
145x2x12 reps

DB Shrugs
125x3x20 reps

DB Holds after shrugging
125DB for 1 minute x 3 times

Calories - 3800 Approx. - Mod Carb day.

Cardio - 45 mins on the Elliptical

Weight - 231... too many desserts on vacation

Very good session, chains felt nice and smooth today. i'm going to drop the reps on close grip down to 3 reps each set starting next week and add the floor presses soon. everything felt great today.

Clean and press beat me up a bit, but my tri's were spent from close grips so it's not an issue.

I did a weird superset, DB shrugs followed by holds, these fried my hands and forearms very quickly. i'm finally getting my grip strength back to where it was a few years ago, i might start using the COC grippers but they usually bother my wrists for some strange reason.

Body weight is out of control, i like to enjoy my vacations so i ate tons of steak and had a dessert with every meal! you only live once right?...lol

This is your workout before back day, correct?

If so, do you find that doing cleans and presses tire you out if you're gonna dead lift the next day or day after next?

[Overload]

This is your workout before back day, correct?

If so, do you find that doing cleans and presses tire you out if you're gonna dead lift the next day or day after next?

Yes and yes...

i will do back on saturday if i feel my lower back has taken too much of a beating from the C&P or shrugs.

i haven't been going very heavy on deadlifts until the last 2 weeks so it hasn't been an issue.

My training jumps around a lot because of my work schedule...sometimes i have no choice but to train two days in a row.

i "prefer" to train every other day.

[thewickedtruth]

rest up and prep for a good pull day.. it's time to take 550 or 585 for a ride! If you're like me..and I get the idea that you are. It'll feel like you were born again picking up something like that! HAHA